Kickboxing for Weight Loss - How To Lose Weight By Kickboxing? - Fight Club Austin (2023)

Kickboxing is an aerobic and anaerobic workout that can help you reduce stress, boost your mood, and sleep better. Kickboxing can also boost endorphins and alter brain chemistry, lowering stress, anxiety, and despair.

Kickboxing is a mixed martial art that combines boxing, Muay Thai, and Karate. These fighting basics are blended and paired to music in a kickboxing session to provide a great aerobic and strength exercise. says the author. According to health experts, Kickboxing moderate to high-intensity activities is the greatest for burning calories and getting in shape quickly. Kickboxing and other intense aerobic activities help you tone up and reduce weight.

Kickboxing Types

Kickboxing’s popularity has allowed it to expand into other types, each with its own set of rules and objectives, to attract a wider audience.

In a nutshell, there are four various kinds of kickboxing rules:

• Cardio-kickboxing

• Semi contact kickboxing

• Light contact kickboxing

• Full contact kickboxing


Although all styles of Kickboxing emphasize cardiac exercise, cardio kickboxing’s only purpose is to improve fitness and exercise. Students may go through the motions of doing many of the kicks and punches featured in Kickboxing, but they do not apply the movements and do not concentrate on the moves.

Any of the martial arts techniques are used in other kickboxing forms. There is no sparring with other individuals, and you will frequently exercise in a gym class atmosphere simply practicing routines to music. Consequently, you’ll get great exercise and improve your physical fitness.

Semi Contact Kickboxing

Semi-contact kickboxing teaches all of the kickboxing motions and self-defense drills in some circumstances. It also allows for sparring, which adds to the reality of the training and gives the methods a feeling of purpose. It is also widely believed that a student’s mental focus and discipline are much improved when sparring is involved.

(Video) Denise Austin: Kickboxing Cardio Fat Blast Workout

The following are the semi-contact kickboxing rules:

  1. Opponents aim to score points by hitting their opponent with strikes while keeping clean, controlled form. Each strike must be done with only a little touch.
  2. The combat is paused, and opponents are reset to their starting positions when a strike is successfully landed. The strike is evaluated and appropriately scored by the referees.
  3. Depending on the degree of difficulty, a successful strike is worth 1-3 points.
  4. Gradings and ranks are frequently featured in this type of Kickboxing. It also encourages them to remain and practice even more challenging to accomplish the next objective.

Light Contact Kickboxing

All of the benefits of cardio kickboxing are also included in light contact kickboxing. It also lets pupils practice their skills against an opponent in a safe environment. Students are outfitted with protective gear that allows for only mild touch. This enables increased realism and better movement application while maintaining a high level of safety.

The following are the light contact kickboxing rules:

  1. Light-contact kickboxing opponents engage in a series of rounds in which they attempt to win points by hitting clean and controlled blows. The referee will warn a competitor who is perceived to be fighting too forcefully. Otherwise, the battle will go on indefinitely unless a foul is committed.
  2. Intermediate kickboxers who wish to compete or acquire valuable experience for full-contact battles can try light contact kickboxing. This form of grading and ranking appears frequently.
  3. Light contact kickboxing is the most popular style of Kickboxing. We would recommend it to beginning students due to its realistic application while not endangering their safety.

Full Contact Kickboxing

Full contact Kickboxing allows opponents to fight to knock out or score the most points. Kickboxing has a scoring system that is highly similar to boxing. Most full-contact kickboxing competitors have had a few years of martial arts instruction.

What Benefits Does Kickboxing Offer?

When you strike something with your fists, elbows, knees, and shins, you work in eight different areas of your body simultaneously. When you combine this with cardio, such as jumping rope or jogging, and weight training, you engage the entire body simultaneously, burning calories and toning. Many supermodels have turned to the activity to get slim, toned bodies since it tones your body while burning a lot of calories.

Without even having to execute a regular crunch, knowing the principles of Kickboxing will strengthen your core and improve your balance. Kickboxing is an excellent method to shed weight and improve your fitness. All you need is a tiny bit of room as well as some time at home to see those benefits right away! It’s also a lot of fun and may boost your self-esteem.

Kickboxing is a Weight Loss Friendly Workout Activity:

It will be simple for people who have never done it before because only boxing gloves are required. You won’t feel the force of your blows on your delicate hands because of the padding in the gloves. Kickboxing offers advantages over being in shapes, such as enhanced cardiovascular health and cognitive performance.

Kickboxing may appear to be a strenuous and high-impact workout. It is, nevertheless, a highly safe and low-impact sport that may assist you in losing weight and building muscle. Kickboxing is a sport that mixes martial arts and cardiovascular fitness. It’s a fast-paced, 20-30 minute workout.

Kickboxing For Weight Loss is A Good Way To decreasing Weight:

Consider making Kickboxing your new best friend if you want to lose weight and tighten your lady bits. This workout is excellent for increasing muscle tone and stamina. Kickboxing is a unique aerobic sport that mixes cardio and muscle-building. It’s a comprehensive exercise in and of itself, combining aerobic, strength, and flexibility. Below are the ways Kickboxing loses weight.

Crunch Calories:

Kickboxing is a great way to lose weight since it is a high-intensity activity that burns a lot of calories. It’s also beneficial to concentrate on your breathing while kicking, which helps wake up the body and boost heart health. It’s not simply about calorie burning.

It’s all about decreasing weight while maintaining an easy-to-maintain look. Jumping rope for 30 minutes will burn about 220 calories every hour. Jumping rope is a great aerobic workout that may help you enhance your cardiovascular health and sports performance.

Muscle Strenght And Coordination:

A study evaluating the benefits of Kickboxing on patients with multiple sclerosis (MS) found that doing it three times a week enhanced coordination and balance. This is interesting because it might lead to improvements in muscular weakness, which is a major sign of MS. community-dwelling older persons were studied to see how kickboxing training affected their balance and muscle strength.

They discovered that the training had a considerable influence on reactive and anticipatory compensation, indicating that it may be helpful in reducing falls as humans get older.

(Video) Kickboxing vs Gym: Which Is Better for Losing Weight? | Urban Martial Arts

It Aids in The Reduction Of Stress:

You might not think of Kickboxing as a method for losing weight, but it is. It might be challenging for the body to stay focused and healthy when anxious or distracted. Kickboxing is a great way to relieve some of that tension while also burning calories and making you feel better overall.

More Restful Sleep:

There are several advantages to being active when it comes to sleep. Physical exercise is one of the most effective strategies to enhance sleep quality, especially for persons who have sleep problems or wish to increase the quality or duration. According to studies, regular exercise has been shown to boost the quantity of deep sleep you get daily.

Sleep deprivation is the most common cause of workplace accidents. Sleep deprivation makes people more likely to make mistakes and fail to accomplish activities, which is why you should obtain adequate sleep each night.

Better Mental Health:

Even the least physically demanding types of exercise have been proved to improve mental health. This is especially true for persons who are depressed, whether moderate or severe. Even though some people do not believe that running or working out improves their mood, the joy that physical activity gives is often incredibly valuable.

Kickboxing Burns How Many Calories?

Kickboxing is one of the finest workouts for weight reduction because of its high amount of calorie burning. Here is how it compared against other frequent forms of exercise:

Kickboxing: 600–1,000 calories burned per hour

Running: 400–600 calories per hour

Cycling: 450–650 calories per hour

Swimming: 400–700 calories per hour

Weightlifting: 400–600 calories per hour

Kickboxing is head and shoulders above the competition when it comes to other kinds of physical activity. The punching and kicking combos stimulate your muscles at the same time as your heart rate rises for constant aerobic exercise.

(Video) - Kickboxing

How Long Does It Take To Lose Weight When Doing Kickboxing?

Kickboxing burns calories, so it’s a good weight-loss activity, but how long will it take you to see results? After participating in a 5-week kickboxing training, the test participants’ body fat percentage did not alter significantly. However, similar treatments took 12weeksto show substantial weight reduction, according to the study. So, expect to commit to Kickboxing for a few months before seeing any weight reduction results.

How Many Times a Week Should You Practice Cardio Kickboxing?

This study recommends burning at least 300 calories three times each week to help people lose weight. This implies that 30 minutes of Kickboxing three times a week will assist you in achieving your healthy weight loss goal. You will lose weight, increase muscle, improve your cardiovascular fitness, and learn new abilities all at the same time.

What Should You Eat After Kickboxing?

A high-protein, low-calorie meal can aid muscle recovery after a strenuous kickboxing session while also allowing you to continue losing weight.

  • Low-carbohydrate, high-protein meals should be consumed.
  • Fresh vegetables, leafy greens, meats, seafood, and tofu are all good choices.
  • Bread, rice, and potatoes are off the table.
  • High protein meals like protein drinks, beef, almonds, or tofu can help you recover from your kickboxing session.

Stick to a weight-loss plan devised by your doctor or a dietitian. Losing 1–2 pounds each week is considered healthy weight loss. Increase your calorie intake if you’re losing weight quicker than this. It’s critical to shed pounds healthily.

To recuperate from a strenuous kickboxing session, your body and brain require energy from food, therefore, combining your fitness plan with a good diet is critical. With the guidance of a doctor or a nutritionist, develop a balanced weight-loss eating plan. A healthy weight loss strategy recommends losing 1–2 pounds (0.5–1 kilogram) every week.

Is Kickboxing Effective In Building Muscles?

Kickboxing is an excellent way to develop lean, toned muscle. According to a scientific study, novice kickboxers have low body fat percentages and well-developed muscles. Kickboxing has been shown to enhance muscle growth and a low body fat percentage in participants.

Both upper and lower body muscles are strengthened with Kickboxing. Kickboxing is an excellent foundation for a variety of other exercises. With Kickboxing, you won’t have to worry about overtraining any portion of your body. Instead, you’ll gain general strength and muscle.

Is It True That Kickboxing Makes You Bulky?

Kickboxing is unlikely to cause you to bulk up because it raises your heart rate, burns calories, and puts your muscles under strain for a long time. Rather, you’ll likely develop lean, toned muscle.

  • Kickboxing by itself is unlikely to result in a big build.
  • Combine Kickboxing with weight training and a high-calorie diet to bulk up your frame.
  • When paired with a low-carb diet, Kickboxing will not bulk out your physique.

Include weight training in your exercise plan if you want to bulk up and improve your strength and power for Kickboxing. If you consume less calories than you burn, you will lose weight. If you combine Kickboxing with a high-calorie diet, you’re just going to gain weight.

Is Kickboxing Effective For Fat Loss?

Kickboxing has various health advantages, including the ability to burn fat. Kickboxing burns 600–1,000 calories per hour, making it one of the most effective activities for weight loss. Kickboxing will burn fat while simultaneously promoting lean muscle growth across your whole body. To unleash your body, commit to a 3-times-per-week kickboxing program for at least 12 weeks. The effects of this high-intensity workout will be visible. We’re willing to wager that kickboxing training will become a habit for you.

Mental Health Benefits Of Kickboxing

Mood Regulator

When the weight of our stress becomes too much to bear, our minds need to let off steam by engaging in physical activity. This would give short alleviation while also increasing endorphin production. Because of this, punching and kicking, a heavy bag feels lovely. It allows you to focus your rage via blows while also reshaping chemical imbalances. Regular kickboxing exercise can help decrease stress, anxiety, sadness, and ADHD symptoms.”

(Video) Janis Saffell - Kickbox for Weight Loss Program

Physical exercise improves mood by releasing endorphins, which are substances in the brain that affect mood regulation and emotions of enjoyment, exhilaration, and excitement.

Relieves Stress

As previously said, Kickboxing is a fantastic stress reliever. Regular exercise, such as kickboxing training, has improved stress resilience in studies. Exercise can aid with stress reduction by producing endorphins, similar to how it can help with mood regulation.

Kickboxing’s high degree of cardiovascular demand has been found to cause the production of these feel-good hormones, thus decreasing stress levels.

Increases Self-Belief

Kickboxing is a fulfilling experience. You are contributing to your improvement and technical abilities in addition to fitness. Self-esteem can be improved by persevering through a round of Kickboxing or stringing combos. Breaking over barriers in honor of your devotion to this path will have an impact on your self-esteem.

According to research, kickboxing requires and improves self-confidence, drive, dispositional hope and optimism, mental toughness, resilience, and adaptive perfectionism.

“Improves motivation and ability to finish tasks” “Every kickboxing workout provides an opportunity to make memories from completing a challenging round to suddenly realizing a strike or noticing a difference in your productivity.

Consider these instances as a deck of cards. Each time you add to the deck, you’re giving yourself different experiences to draw upon and utilize as a springboard for finishing a new assignment. What could be more motivating than a personal reminder?

Following the practices involved in focusing most of your activities on your kickboxing practice will help you stay motivated to live a healthy, active lifestyle. 8

Memory, focus, and sharpness are all improved.

Complex kickboxing combos need a significant amount of mental work. To perform, you must first learn the order, then tune out your surroundings and concentrate. You can keep the movements going for a whole round if you focus. It will increase your general memory, attention, and sharpness if you challenge yourself to save a pattern going for a complete round.

Kickboxing skills need coordination and balance. These kinds of emotions have been demonstrated to increase brain and cognitive performance. Balance training improves memory and spatial awareness, such as standing on one leg and kicking, kneeling, or spinning.

Final Thoughts

Kickboxing for weight loss strategy is good thinking of that type of people who want to lose their weight by kickboxing, martial art, and kung fu. You can lose a lot of weight by doing this. This content is under copyrighted Fight Club Austin. Please Contact Us if have any problem

(Video) Top 3 Nutritional Weight Loss Tips | Boxing Nutrition


Is FightCamp good for weight loss? ›

Is FightCamp Good for Fat Loss? The FightCamp workouts can help you lose weight, particularly the metabolic and HIIT-style workouts. “Boxing and kickboxing are inherently great forms of exercise to burn fat,” says Swenson.

How long does it take to lose weight from kickboxing? ›

weight loss per week. So, if you reduce your calorie intake by 500 calories daily and do kickboxing, you will be able to lose 1.34 lbs. per week.

Can kickboxing make you lose weight? ›

Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat. A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.

Can I lose belly fat by doing kickboxing? ›

Not only is kickboxing a high-intensity workout, but it is an effective way to reduce belly fat. Belly fat has been correlated with heart disease, diabetes, and other severe health conditions.

Is boxing good for belly fat? ›

Helps Burn Belly Fat

While boxing is a serious calorie burner, it is also very efficient in burning fat. The high-intensity nature of a boxing workout means it is very good at burning visceral fat, or the fat commonly found around the waist.

How much does FightCamp cost? ›

Access the FightCamp Membership for $39/mo (charged separately). You get unlimited on-demand workouts led by expert trainers. The best free-standing bag on the market.

How soon do you see results from kickboxing? ›

How soon will you see results? “If you're going to class at least three days per week and are eating a relatively clean diet, then you can expect to start seeing results within three weeks since these workouts are highly effective at burning fat and toning,” says Lopez.

What are the disadvantages of kickboxing? ›

A disadvantage of kickboxing is that you won't learn how to move as well as boxers who are frequently practicing and improving their footwork. Your stance will be square which opens the middle of your body and your head movement also won't be as good as someone who has trained in boxing.

What happens to your body when you start kickboxing? ›

Kickboxing can be good for your heart, joints, strength, balance, and coordination. It's a great way to tame stress, too. But always check with your doctor before starting a new fitness routine. You can expect a physically demanding workout, especially if you go all-out for an hour-long class.

Is kickboxing 3 times a week enough? ›

So, how often should you take Kickboxing practice? If your primary goal is to burn fat and get in shape, training kickboxing three times a week will get you in excellent condition. If you want to compete in the sport on a high level, five or more Kickboxing practices weekly will be required.

What should I eat after kickboxing? ›

Interested in healthy foods post-kickboxing? Get them below.
  • Peanut butter and bananas.
  • Mashed sweet potatoes and a protein drink.
  • Apple slices and almond butter.
  • Sushi.
  • Tuna salad and crackers.
  • Hard boiled egg and grapes.
  • Oatmeal.
  • Yogurt.
26 Apr 2019

What are 3 benefits of kickboxing? ›

Top 7 Benefits of Kickboxing Workouts
  • Reduce Stress. You can kick and punch your way to a stress-free zone within minutes of your high-energy kickboxing routine. ...
  • Boost Confidence Levels. According to Dr. ...
  • Improved Coordination. ...
  • Burn Mega Calories. ...
  • Ideal Cross-Training Workout. ...
  • Energy Boost. ...
  • Better Posture.

What activity burns the most belly fat? ›

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Is 30 minutes of kickboxing enough? ›

30 minutes is just the right amount of time to build strength as well. You just have to make sure that you are exhausting the big muscle groups such as the chest, legs, and back. We do this at BRKM through HIIT training, and we are not only punching and kicking the bags, but we also use kettlebells.

How do I kick start my body to burn fat? ›

12 Ways to Promote Long-Term Fat Loss
  1. Start strength training. ...
  2. Follow a high protein diet. ...
  3. Get more sleep. ...
  4. Eat more healthy fats. ...
  5. Drink unsweetened beverages. ...
  6. Fill up on fiber. ...
  7. Choose whole grains instead of refined carbs. ...
  8. Increase your cardio.
29 Nov 2021

Will boxing 3 times a week get me in shape? ›

If you're a novice, take a couple of boxing classes first.) Done two to three times a week, it will burn fat and get you in fighting shape.

Can boxing slim your waist? ›

When you box, you're building overall health and improving your well-being. You're building muscle and burning fat which can definitely help trim a few inches off your waistline if that is your goal. Boxing is an optimal blend of strength training mixed with cardio.

Does boxing change your body shape? ›

Boxing is a total body workout. It directly stimulates all of your muscles, including your chest, shoulders, back, arms, legs, and core muscles. Training in this particular style not only allows you to lose weight but also gives you a leaner and fitter physique.

Is FightCamp a heavy bag? ›

The FightCamp free-standing punching bag is the hallmark of the FightCamp equipment package, designed with love to be one of the finest heavy bags on the market – and it's proudly made right here in the USA.

How many calories do you burn with FightCamp? ›

Yes, regular use of Fight Camp is good for losing weight. Boxing is a high impact cardio workout that offers a significant calorie burn: in just 1 hour of boxing, you can burn up to 1,000 calories.

How heavy is Fight Club bag? ›

When filled with water, the entire bag weighs 270 pounds and when filled with sand (which FightCamp recommends for stability) weighs about 350 pounds. A mixture of both increases the weight by about 100 pounds.

Who should not do kickboxing? ›

About 30% of Americans experience lower back pain, and kickboxing probably will not be the best option for them. If you are already experiencing issues with your lower back, the amount of strain that throwing kicks can put on this area of your body, as well as your hips, is not worth the exercise benefits.

What kind of body does kickboxing give you? ›

Your entire musculature will get stronger, but the muscles that get the most buffed from Kickboxing alone (meaning, without including other strength and cardio exercises) are the deltoids, trapezoids, abdominals, triceps, and legs (quads, calves).

Is kickboxing good for a woman? ›

Kickboxing allows women to reduce fat, tone and strengthen their bodies simultaneously. Because kickboxing is a full body workout, women can also increase their cardiovascular fitness, improve coordination, burn calories and increase their flexibility.

Does kickboxing make you skinny or bulky? ›

Kickboxing training helps to build muscle mass, boosts your metabolism and pushes your body to lose weight even faster. Moreover, it is a great cardio workout, which means it can help to tone your body faster than other forms of exercise. Kickboxing is particularly helpful in toning the belly and love handles.

Is kickboxing better than gym? ›

Reason 3: The gym is not mentally challenging.

Kickboxing and martial arts will develop both your body and mind. The techniques and exercises used in kickboxing will help you burn calories, tone up, lose fat and develop flexibility but thy will also challenge you mentally.

Is 30 too old to start kickboxing? ›

If you're in your 30s and think it's too late to start training in martial arts, you could be mistaken. Just because you didn't reap the benefits of joining a gym at a young age, doesn't mean you can't take advantage of learning a martial art now.

Is kickboxing hard for beginners? ›

Kickboxing can be more intense than a normal exercise program. Classes may challenge your body in ways it's not yet used to. “Everybody's welcome, but they need to be brutally honest with themselves and their teacher about their faults and their limits,” says Ortiz.

What are the most common injuries in kickboxing? ›

The most common kickboxing injuries include:
  • Concussion.
  • Lacerations.
  • Contusions.
  • Neck pain.
  • Shoulder dislocations.
  • Shoulder tendonitis.
  • Finger fractures.
  • Low back pain.

What do I need to bring to kickboxing? ›

A participant will need things like gloves, hand wraps, and sufficient clothing. Aspects more unique to kickboxing include things such as shin and foot guards. Using things like punching bags, mitts, a jump rope, and a kettlebell will help you grow as a fighter.

Does kickboxing give you a nice body? ›

It Tones Your Entire Body

Kickboxing tones and strengthens your body by working on all your muscles, such as: Certain leg muscles are activated the entire time you practise, such as your quadriceps and gluteal muscles. They are crucial when throwing kicks. Your lower leg muscles and calves will also get a lot tougher.

Is kickboxing better than HIIT? ›

In terms of weight loss kickboxing scores higher in terms of burning calories but you will probably feel hungrier after training whilst HIIT seems to reduce your appetite. I would call it a draw and there's no scientific evidence to prove one is more effective than the other.

Is kickboxing hard on your body? ›

However, the swift whole-body movements required in kickboxing could also cause injuries. Back, knee, hip and shoulder strains are all common among kickboxers, found a study in the Journal of Strength and Conditioning Research.

What is a kickboxers diet? ›

There is no magic food for kickboxing. Success comes from a complete diet. Your carbohydrates should be complex, as opposed to refined products, like sugar and white bread. Protein should come from natural sources as much as possible.

What should I eat before kickboxing in the morning? ›

Here are some ideas for pre-workout snacks:
  • Low-sugar Greek yogurt with fruit and/or granola.
  • Banana with peanut or almond butter.
  • Whole wheat toast with peanut butter.
  • Pasta or rice.
  • Whole-grain cereal and milk.
  • Oatmeal with fruit and/or nuts.
  • Fruit salad.
  • Veggies with hummus.
6 Aug 2021

What is the best thing to eat immediately after a workout? ›

Good post-workout food choices include: Yogurt and fruit. Peanut butter sandwich. Low-fat chocolate milk and pretzels.

What do I need to know before kickboxing? ›

6 Tips to Prepare for Your First Day of Kickboxing
  • Start hydrating throughout the day. ...
  • Eat a light meal, and nothing heavy 2 hours before. ...
  • Wear the right gear. ...
  • Ensure you're attending the right class. ...
  • Arrive early. ...
  • Enjoy the experience!
25 Jan 2016

Do self-defense classes help you lose weight? ›

According to, in just one hour of Krav Maga, or any other martial arts self-defense activity, you lose between 590 to 931 calories on average, depending on your weight.

Is FightCamp worth the money? ›

Great for Small Spaces

In my opinion, FightCamp is a great way to get a home workout in for those with small home gyms, or anyone living in apartments. This is especially true for those who just opt for the punch trackers and wraps, as you don't need any other equipment and it'll just be like shadow boxing.

How many calories do you burn in a 45 minute body combat class? ›

Which Les Mills Classes Burn The Most Calories?
Les Mills ClassWorkout LengthCalories Burned
Body Combat55740
8 more rows

Is boxing training a good way to lose weight? ›

With an estimated average of 350 to 450 calories burned per hour, cardio boxing can be a great addition to your weight loss plan. Since it takes 3,500 calories to lose one pound, you need to burn an additional 500 to 1,000 calories a day through diet and exercise to lose the recommended one to two pounds each week.

Which martial art is best for weight loss? ›

The 5 Best Martial Arts For Weight Loss
  • Muay Thai. Evolve Mixed Martial Arts. 89.1K subscribers. ...
  • Boxing. Boxing is one of the oldest and most efficient combat sports. ...
  • Brazilian Jiu-Jitsu. Evolve Mixed Martial Arts. ...
  • Wrestling. Evolve Mixed Martial Arts. ...
  • Mixed Martial Arts.
19 Aug 2017

What training style is best for weight loss? ›

Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. That said, many other exercises can also help boost your weight loss efforts. It's most important to choose an exercise that you enjoy doing.

Can you use FightCamp without the bag? ›

A subscription is not available alone. Since our punch-tracking technology is a central part of the FightCamp experience and essential for the workouts, it is not possible to get a subscription without purchasing trackers. Moreover, boxing workouts are not complete without a bag and gloves.

What exercises burn 1000 calories in an hour? ›

Running continuously at 8 mph for an hour will burn 1000 calories, and running and sprinting continuously for 45 minutes can burn 1000 calories. How much do I have to walk to burn 1000 calories a day? You need to walk for about 120 minutes at 6 mph to burn 1000 calories in a day.

How many calories do you burn in a 1 hour kickboxing class? ›

Fitness experts note that you can burn upwards of 900 calories for every hour of kickboxing. According to Harvard Health, a 125 pound person will burn 300 calories in 30 minutes of straight kickboxing, whereas a person who weighs 185 pounds will burn 444 calories in the same session.

How long should I box to lose weight? ›

For a beginner, start off with 2 to 3 times a week. Each boxing session should be about 30-60 minutes. If you are consistent in boxing, together will right diet, you will be sure to lose weight and gain some muscle at the same time. > Make a lifestyle change.


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